Rolling 101: A Quick Guide to Relief & Recovery
If you've ever walked into a gym, you’ve probably seen people rolling their legs, glutes, or backs on cylindrical foam rollers. These tools have gained popularity for a reason they can help loosen up tight muscles, improve flexibility, and even reduce soreness after a workout. But are they right for you? Let’s dive in.What Is a Foam Roller?
A foam roller is a firm cylinder, typically around six inches in diameter and available in different lengths and densities. They are made to help relax muscles and connective tissue so that you can move better and feel less pain.The surface of most rollers is smooth, and to use them, you press different parts of your body against them. Physical medicine and rehabilitation expert Dr. Marwa A. Ahmed at Harvard Medical School says the process is like "ironing out" tight muscles and tissues, which makes movement feel better and smoother.
How Do Foam Rollers Work?
When you apply pressure to your muscles and fascia (the connective tissue around muscles) using a foam roller, it helps break up tension and knots, much like a deep-tissue massage. This self-massage technique can improve flexibility, relieve muscle soreness, and enhance blood circulation to the targeted area. Essentially, foam rolling helps your body move more freely with less pain.The Benefits of Foam Rolling
- Regular foam rolling can provide several benefits, including:
- Reducing muscle soreness and tension
- Increasing flexibility and range of motion
- Boosting circulation to help muscles recover faster
- Supporting fluid movement through the lymphatic system
- Enhancing performance by improving movement efficiency
How to Use a Foam Roller Correctly
It's easy to use a foam roller: just put the muscle you want to work on on the roller and slowly move it back and forth. Lie down on your back with the roller under your legs and move slowly from your hips to your knees to roll your thighs. If it's easier for you to stand, you can lean against a wall with the roller on your back and move from side to side.
Do this 3–5 times a week, at least twice a week, for 30 to 60 seconds for each muscle group in your body. If you want to get the most out of foam rolling, try to do it every day.
Do this 3–5 times a week, at least twice a week, for 30 to 60 seconds for each muscle group in your body. If you want to get the most out of foam rolling, try to do it every day.
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A lot of the time, cloudy urine is nothing to overly worry about. But if it doesn't go away or if you have other symptoms, you ought to inform your doctor. Read on to learn more about what it might mean and what to do about it.
What does "cloudy" urine mean? What should urine look like?
Urine that appears cloudy is just that—cloudy. Dr. Robert Shmerling, Senior Faculty Editor at Harvard Health Publishing, says that normal urine should be clear and light yellow. Urine that is cloudy looks like milk or haze. "If you poured it into a glass, you wouldn't be able to easily see through it.
Common reasons why urine is cloudy
These things could be making your urine appear cloudy:
Acid levels are low. The things that make up
urine are water, salt, and waste. When these parts come together, they usually make urine that has a pH level between a little acidic and a little alkaline. But Dr. Shmerling says that your urine can become more alkaline than normal if you keep vomiting or eat certain foods. It also looks cloudier when the pee is more alkaline. "We do sometimes see cloudy urine among vegans, since a diet high in fruits and vegetables raises your urine's pH level," he says.
UTI stands for urinary tract infection. White blood cells and even small amounts of blood could show up in urine if you have a UTI, says Dr. Shmerling. This will make it look cloudy. If it is a UTI, you will probably have other signs, like having to go to the bathroom a lot and being in pain.
Dehydration. "If your urine is very concentrated, it may appear cloudy because it's dark yellow or, if you're really dehydrated, almost orange," Dr. Shmerling points out.
Diabetes. Some people with diabetes can get sugar in their urine, which can make it look cloudy.
Diseases spread through sexual contact. People with trichomoniasis, gonorrhea, or chlamydia can have cloudy urine. This can happen to both men and women.
What does "cloudy" urine mean? What should urine look like?
Urine that appears cloudy is just that—cloudy. Dr. Robert Shmerling, Senior Faculty Editor at Harvard Health Publishing, says that normal urine should be clear and light yellow. Urine that is cloudy looks like milk or haze. "If you poured it into a glass, you wouldn't be able to easily see through it.
Common reasons why urine is cloudy
These things could be making your urine appear cloudy:
Acid levels are low. The things that make up
urine are water, salt, and waste. When these parts come together, they usually make urine that has a pH level between a little acidic and a little alkaline. But Dr. Shmerling says that your urine can become more alkaline than normal if you keep vomiting or eat certain foods. It also looks cloudier when the pee is more alkaline. "We do sometimes see cloudy urine among vegans, since a diet high in fruits and vegetables raises your urine's pH level," he says.
UTI stands for urinary tract infection. White blood cells and even small amounts of blood could show up in urine if you have a UTI, says Dr. Shmerling. This will make it look cloudy. If it is a UTI, you will probably have other signs, like having to go to the bathroom a lot and being in pain.
Dehydration. "If your urine is very concentrated, it may appear cloudy because it's dark yellow or, if you're really dehydrated, almost orange," Dr. Shmerling points out.
Diabetes. Some people with diabetes can get sugar in their urine, which can make it look cloudy.
Diseases spread through sexual contact. People with trichomoniasis, gonorrhea, or chlamydia can have cloudy urine. This can happen to both men and women.
9 Ways to Encourage Children to Connect, Create, and Play Away from the Screen
Is it almost time for school vacation? Are you wondering how to spend that time? Given how exhausting holidays can be, especially for working parents, it's understandable that children are frequently allowed to spend hours watching TV, playing video games, or using a tablet. After all, happy, quiet children make for happy parents who can finally get some work done — or relax.
However, children are spending an excessive amount of time in front of screens. According to the American Academy of Child and Adolescent Psychiatry, children aged 8 to 12 spend four to six hours each day watching or using screens, while tweens and teens spend nine hours.
Given how appealing devices and social media can be, those figures could easily rise during unscheduled periods such as weekends and school vacations. That is why it is important to be proactive and come up with alternative activities. Here are some ideas for parents and caregivers to try. These are mostly appropriate for elementary school-aged children, but some may also appeal to tweens and teens.
Taking time off the screen
Go outside. This may sound obvious, but kids spend less time outside than they used to, and it can be a lot of fun. If you have a yard, go outside and play hide-and-seek or make a fort out of snow or other materials. If you don't have a yard, visit a nearby park or simply go for a walk. A scavenger hunt around the block or a game of I Spy could be a good incentive.
Walk to the library
Do this early in your child's vacation to ensure that they have plenty of books, puzzles, and games to keep them entertained. Check out as many as they allow you to carry. Ask if a Library of Things is available at a branch near you: crafts, tools, musical instruments, birding kits, telescopes, and even metal detectors can be borrowed for free.
Castor oil has long been considered a natural wellness essential, valued for its ability to improve digestion, nourish the skin, relieve pain, and detoxify the body. Castor oil comes from the seeds of the Ricinus communis plant and has ricinoleic acid in it. Ricinoleic acid is a powerful anti-inflammatory, antibacterial, and detoxifying substance. While many people recognize it as a natural laxative, a recent study has revealed that its promise extends far beyond gastrointestinal health. There is solid evidence that its advantages vary from joint relaxing and skin health promotion to detoxifying and menstrual pain reduction.
What is castor oil?
Castor oil is a pale yellow, scentless vegetable oil known for its remarkable therapeutic properties. Due to its significant ricinoleic acid content, which constitutes approximately 90% of its fatty acids, castor oil offers numerous health benefits:
- Relieves constipation
- alleviates discomfort in joints and muscles
- Moisturizes skin and fortifies hair
- It aids in detoxification and stimulates lymphatic drainage
Before proceeding, it’s important to clarify a common misunderstanding: castor oil is not the same as Castrol motor oil. Indeed, there have been instances of this confusion, with unfavorable results. Let’s explore the science behind these advantages and how you can safely include castor oil in your wellness routine.
Benefits of Castor oil
Castor oil promotes gut health and digestive support
Castor oil promotes gut health and digestive support
Multiple studies on castor oil and constipation in adults and the elderly have consistently shown that it is beneficial in alleviating constipation with little negative effect. Castor oil is a laxative stimulant that has been approved by the FDA. It works by stimulating receptors in the intestines, which leads to peristalsis, the wave-like muscle contractions that move food through the gut naturally. By gently activating this process, castor oil can help restore regular bowel motions and improve digestive comfort.
When dietary fiber or osmotic laxatives (like PEG) aren't enough to help, castor oil can be a good short-term solution that gives quick relief without having to be taken regularly. Studies on laxatives, particularly those for childhood constipation, show castor oil's ability to treat a variety of digestive disorders when administered correctly and under supervision.
However, hormonal fluctuations and physical stress may worsen constipation, making postpartum recovery particularly difficult. A 2014 Cochrane review stressed the importance of greater study into targeted treatments for postpartum constipation, stating that while castor oil may provide relief, consultation with a healthcare provider is essential during this delicate period to ensure safe and effective use.
Usually, a single 15 mL dose suffices to alleviate occasional constipation, but it is not advisable to use it for extended periods without advice. As with any laxative, prolonged or excessive usage can cause dehydration or electrolyte imbalances, so consult with your doctor before using it internally.
Relieve's joint discomfort and muscle tenderness
When dietary fiber or osmotic laxatives (like PEG) aren't enough to help, castor oil can be a good short-term solution that gives quick relief without having to be taken regularly. Studies on laxatives, particularly those for childhood constipation, show castor oil's ability to treat a variety of digestive disorders when administered correctly and under supervision.
However, hormonal fluctuations and physical stress may worsen constipation, making postpartum recovery particularly difficult. A 2014 Cochrane review stressed the importance of greater study into targeted treatments for postpartum constipation, stating that while castor oil may provide relief, consultation with a healthcare provider is essential during this delicate period to ensure safe and effective use.
Usually, a single 15 mL dose suffices to alleviate occasional constipation, but it is not advisable to use it for extended periods without advice. As with any laxative, prolonged or excessive usage can cause dehydration or electrolyte imbalances, so consult with your doctor before using it internally.
Relieve's joint discomfort and muscle tenderness
Ricinoleic acid serves as a powerful anti-inflammatory, positioning castor oil as a natural remedy for alleviating joint stiffness, arthritis discomfort, and muscle pain. Research indicates that the topical application of castor oil can diminish swelling and enhance mobility. Clinical research has found that oral castor oil is equally effective as NSAIDs (nonsteroidal anti-inflammatory drugs) like ibuprofen in alleviating symptoms of knee osteoarthritis.
Beauty for Skin and Hair
Castor oil serves as a fundamental component in numerous skincare and haircare regimens due to its properties as a natural emollient. Renowned for its ability to moisturize, reduce inflammation, and combat microbes, it is highly effective in hydrating dry skin, alleviating irritation, and supporting the healing of wounds. Researchers have found that ricinoleic acid, which is the main ingredient in castor oil, reduces skin inflammation and speeds up tissue repair in advanced hydrogel formulations by controlled release. Although the evidence supporting hair growth is largely anecdotal, castor oil's capacity to deeply moisturize and enhance scalp health may help reduce dandruff, decrease breakage, and promote overall hair vitality. To achieve softer skin, apply a small amount of castor oil directly to dry areas or blend it into your preferred moisturizer. Massage it into the scalp for hair and leave it overnight before washing.
Many factors affect the health and appearance of your skin and hair. Big ones are UV light, chemicals like smoke and air pollution, and how you take care of your skin and hair. But these are outside factors.
A lot also depends on your genes, the normal aging process, and the way you live your life (“beauty sleep” is a real thing). And so does what you eat. These are the things you eat and the nutrients you take.
What foods will make your skin glow and your hair stay healthy? Let's jump right in!
The best vitamins and supplements for skin care
Using hydrating creams and serums on your hair and skin can make you look great, but they only work on the surface. Vitamins for skin care, when taken orally, provide your body with the necessary nutrients to enhance your appearance from the inside out.
Ceramides
Ceramides are healthy oils that help your skin keep its wetness, which is important for keeping your skin soft and looking young. Ceramides are also a big part of your skin's barrier, which helps keep the cells on the surface together. But as we age, our ceramide levels naturally drop. This makes it harder to keep our skin smooth and healthy. Using a ceramide product, which maintains skin hydration and promotes healthy ceramide levels, can enhance the appearance and feel of your skin.
Collagen
Do you want to have healthy, beautiful skin that is free from wrinkles? The collagen in your food may be hard to absorb because its molecules are so big. However, collagen is important for healthy, smooth skin. Your body can more easily utilize smaller pieces of hydrolyzed collagen, known as collagen peptides. Studies have shown that it helps make collagen and elastin. In fact, a study of women aged 35 to 55 showed that taking hydrolyzed collagen every day for eight weeks made their skin much more stretchy.
Vitamin C
Your skin keeps you safe from the weather. But all of those attempts to keep people safe cost something. To keep your skin healthy, vitamin C can help keep its structure and function in excellent shape. It can also keep your skin looking smooth and beautiful and protect you from toxic stress in the environment. This vitamin C formula will keep your face in great shape because it helps your body make collagen and protects your cells. It has a mix of rosemary, olive leaf, lemon verbena, and Japanese sophora that can help your skin look younger and smoother. It also has highly concentrated rice ceramides that help your skin keep its moisture.
Vegan Collagen
Are you a vegetarian? Are you a vegan? Are you just trying to eat fewer foods that come from animals? You can be beautiful and eat plants at the same time. Support healthy skin and lessen the look of wrinkles with a vegan collagen replacement that helps your body make its own collagen. This vegan skincare formula has the same amino acid profile as type I collagen, which is the most common type of collagen found in skin. Clinical settings have tested vitamin C, gotu kola, and ginseng root extracts in this formula. Studies have shown that it promotes healthy collagen density and skin hydration and lessens the look of wrinkles and fine lines.
What Is Kombucha?
Kombucha is a fermented tea beverage that has grown in popularity. Fermentation happens when microbes such as yeast and bacteria break down carbohydrates into simpler molecules. Beer, wine, bread, kimchi, yogurt, and, of course, kombucha are all produced using this method.
You can buy it in a bottle in a variety of flavors at most grocery shops or create your own at home. Aside from its wonderfully acidic flavor, kombucha has health advantages and is high in bacteria and antioxidants.
Kombucha is manufactured from a symbiotic culture of bacteria and yeast (SCOBY), which is also known as the "mother" and is similar to the "mother" found in vinegar. The SCOBY is added to brewed black or green tea with sugar, fermentation occurs, and kombucha tea is created! While homemade kombucha isn't often carbonated, many store-bought versions are for a fizzy soda pop-like feel.
Kombucha was first used for its medicinal benefits in Northeast China circa 200 B.C. Kombucha gained popularity and expanded throughout Russia, Eastern Europe, and Germany before arriving in the United States in the early twenty-first century. Kombucha is now available at practically every grocery shop!
5 Kombucha Health Benefits
The health advantages of kombucha are mostly attributable to fermentation, which results in a probiotic-rich beverage. Kombucha's health advantages originate from the fact that it is a tea-based beverage. While kombucha may be brewed with any caffeinated tea, including white, black, oolong, or green tea, research indicates that green tea kombucha provides the most advantages.
The evidence-based health advantages of consuming kombucha are listed below.
1. High in Probiotics
Kombucha, like many fermented foods, is high in probiotics.1 Probiotics are bacteria and yeasts that, when taken, provide health advantages. Consuming probiotic-rich foods like kombucha, kimchi, sauerkraut, and sourdough might help promote microbial diversity in your gut and general gut health. Gut health is important because it affects immune health; in fact, 70 to 80% of immune cells dwell in the gut. A healthy stomach also promotes regular bowel movements, digestion, cognitive function, and immunological health.
2. High in antioxidants
Green tea kombucha is high in antioxidant molecules known as polyphenols, which are prevalent in green tea. Green tea use may help minimize the risk of chronic illness. Green tea may also improve cognitive function, assist in controlling blood sugar levels, and aid in fat burning.
3. Promotes Heart Health
Green tea beverages, such as kombucha, have been demonstrated to reduce the risk of heart disease. Researchers believe this is due to green tea's antioxidant components.
4. Aids in the reduction of blood sugar levels
Green tea has also been demonstrated to help regulate blood sugar levels. However, because some kombuchas include a lot of sugar, read the nutrition label and pick a kombucha that has no sugar added after fermentation.
5. Helps with Metabolic Function
Green tea includes epigallocatechin-3-gallate (EGCG). EGCG is a potent antioxidant that combats free radical damage. EGCG also has anti-inflammatory effects and may aid in the suppression of pro-inflammatory substances in the body.
Post-traumatic stress disorder (PTSD) is more than just bad memories—it’s a mental health condition that develops after a traumatic event. It can feel like your mind is stuck in a loop, replaying distressing moments through intrusive thoughts, flashbacks, nightmares, and overwhelming anxiety. You may find yourself avoiding certain places, people, or situations that remind you of what happened.
I won’t lie—PTSD can make everyday life exhausting. It affects focus, motivation, and even how productive you are. Imagine trying to work, study, or even have a normal conversation while battling flashbacks, panic attacks, or emotional numbness. It’s like your brain is constantly running in the background, draining your energy.
Common PTSD Symptoms
PTSD symptoms don’t just disappear over time. Without treatment, they can get worse and start affecting work, relationships, and daily routines. Symptoms typically fall into four categories:
Reliving the Trauma—Flashbacks, nightmares, and intrusive thoughts that make it feel like the event is happening all over again.
Avoidance—Steering clear of people, places, or situations that bring back painful memories.
Hyperarousal & Reactivity—Feeling constantly on edge, irritable, having trouble sleeping, or reacting aggressively.
Negative Thoughts & Mood Changes—Guilt, self-blame, emotional numbness, or feeling detached from loved ones.
In children, PTSD can show up as developmental delays, trouble with speech or motor skills, and even regression in toilet training.
What Causes PTSD?
There isn’t a single cause, but PTSD usually develops after:
- Traumatic life events include assault, abuse, accidents, war, natural disasters, or the sudden death of a loved one.
- Serious medical conditions—chronic illness or a life-threatening diagnosis.
- Genetic & lifestyle factors: A family history of anxiety or depression, substance abuse, or previous trauma can increase the risk.
Grapes are one of those fruits I could eat all the time. Seriously, I have them every month, and sometimes I even wake up in the middle of the night and snack on them. Both red and green? Yeah, I’m not picky—I love them both.
Now, let’s talk about grapes. They’re actually berries (who knew, right?) and grow on vines from the Vitis plant. You can eat them fresh or turn them into wine, jam, juice, jelly, or even vinegar. The seeds? Those get used for oil and extracts. And if you dry them, you get raisins, currants, or sultanas. Basically, grapes are versatile little things.
Nutrition Facts (because why not?)
Calories: 62 per cup (92 g)
Carbs: 16g (92% of those calories)
Protein: 0.6g
Fat: 0.3g
Vitamin C: 6% of your daily needs
Vitamin B-6: 5%
Want to burn off those 62 calories? You’d need to:
🏃 Run for 5 minutes at 6mph
🚶 Walk for 16 minutes at 3mph
🚴 Bike for 8 minutes at 10mph
Carbs: 16g (92% of those calories)
Protein: 0.6g
Fat: 0.3g
Vitamin C: 6% of your daily needs
Vitamin B-6: 5%
Want to burn off those 62 calories? You’d need to:
🏃 Run for 5 minutes at 6mph
🚶 Walk for 16 minutes at 3mph
🚴 Bike for 8 minutes at 10mph
Health Benefits of Grapes (AKA why grapes are awesome)
- Good for your heart – The potassium in grapes helps balance sodium levels, which is great for blood pressure. Plus, resveratrol (found in the skin of red and purple grapes) helps lower bad cholesterol (LDL) and boost good cholesterol (HDL).
- Diabetes-friendly – Even though grapes are sweet, they have a low glycemic index and can actually help improve insulin sensitivity.
- Eye health – Packed with antioxidants like lutein and zeaxanthin, grapes help protect your eyes from sun damage and conditions like glaucoma and cataracts.
- Anti-inflammatory & full of antioxidants – Resveratrol fights inflammation and might even help prevent certain chronic diseases.
As much as I love grapes, eating too many can cause bloating or diarrhea (yeah, not fun). If you have kidney issues, watch your potassium intake. And if you have diabetes, moderation is key because of the natural sugars.
How much should you eat?
A good serving size is about one cup (or 10-15 grapes) per day. Fresh is best, but if you’re drinking grape juice, go for the whole fruit kind with no added sugar.
Oh, and if you’re worried about pesticides, organic might be the way to go. Grapes tend to be high on the pesticide list, even after washing.
So yeah, grapes are delicious, packed with nutrients, and actually pretty good for you. Now, excuse me while I go grab another handful. 😋
What is fluoride?
Fluoride is a naturally occurring mineral found in many foods and all drinking water. The level of fluoride in water varies by geography.
What are the benefits of fluoride?
Fluoride can improve dental health by strengthening the tooth enamel, making it more resistant to decay. It also decreases the acid produced by the germs on your teeth.
Children who receive fluoride while their teeth are developing have shallower grooves, allowing plaque to be removed more easily. Plaque is a thin, sticky layer of bacteria that regularly grows on your teeth.
Water fluoridation has been studied for more than 60 years, and it has been shown to prevent decay by 40 to 60 percent.
Where can I get fluoride?
Fluoride is naturally present in many foods and water sources, and it is also added to some drinking water. The most effective dose is 0.7 to 1.2 parts fluoride per million parts water (0.7ppm to 1.2ppm).
All water includes fluoride. Your local water supply can tell you how much fluoride is present in your drinking water.
Is there sufficient fluoride in my water supply?
Possibly. However, natural fluoride levels are insufficient in some areas to improve tooth health. Many locations add fluoride to their water. Your water supplier will be able to inform you if the water you supply contains fluoride. The amount of fluoride in the water varies based on where you live.
Fluoride is also found in various foods and beverages, including fish and tea. Some countries add fluoride to table salt and milk instead of drinking water. One cup of tea can provide 0.3 to 0.5 milligrams of fluoride, and if you drink it with milk, your teeth will benefit from the calcium. To further lower the risk of tooth decay, drink tea without added sugar.
What about fluoridated toothpaste?
Most toothpastes now include fluoride, and this is how most people get their fluoride. Fluoride toothpaste is quite effective at preventing tooth decay. The amount of fluoride in toothpaste is usually sufficient to prevent decay.
Fluoride toothpaste provides additional protection when the water supply contains fluoride.
For toddlers under three, toothpaste should contain at least 1000 ppm of fluoride. After three years old, they should use toothpaste containing 1350ppm to 1500ppm.
Parents should oversee their children's brushing and limit their use of fluoride toothpaste to a pea-sized spread until they are about 7 years old.
Spit after brushing and don't rinse with water to keep the fluoride on your teeth longer.
How can I know if I have foul breath?
Many minor signs can indicate that you have poor breath. Have you observed folks moving away from you as you start talking? Do they turn their cheeks when you kiss them goodbye?
If you suspect you have bad breath, there is a simple test you may take. Simply lick the inside of your wrist and sniff; if the smell is terrible, your breath is probably bad as well.
Or, ask a very good friend to be completely honest with you; be sure they are a true friend.
What causes foul breath?
Bad breath is a frequent condition that can have a variety of causes. Persistent foul breath is typically caused by the odorous gases produced by the bacteria that coat your teeth, gums, and tongue. Bits of food that become lodged between the teeth and on the tongue can decay and can occasionally emit an unpleasant odor. Strong foods such as garlic, coffee, and onions might exacerbate the condition. As a result, proper and consistent tooth brushing is important. This will help keep your breath fresh.
Plaque, a term for germs on our teeth and gums, also causes gum disease and tooth decay. One of the warning indications of gum disease is persistent poor breath or taste in your mouth. Again, your dental professional will be able to detect and correct the issue at your regular check-ups. The earlier the problems are identified, the more effective the treatment will be.
What else can cause foul breath?
Certain medical conditions might also produce bad breath. 'Dry mouth' (xerostomia) is a condition in which the mouth produces less saliva. This causes bacteria to build up in your mouth, resulting in foul breath. Dry mouth can be caused by some medications, salivary gland disorders, or breathing through your mouth rather than your nose. Older persons may generate less saliva, resulting in additional issues.
If you have dry mouth, your dental team may be able to recommend or prescribe an artificial saliva solution. Alternatively, they may be able to recommend alternate solutions to the problem.
Can other medical issues lead to bad breath?
Infections of the throat, nose, or lungs, as well as sinusitis, bronchitis, diabetes, and liver or kidney disorders, can all create foul breath. If your dentist determines that your mouth is healthy, you may be directed to your family doctor or a specialist to investigate the reason for your bad breath.
Can smoking lead to foul breath?
Yes. Tobacco use generates a distinct form of foul breath. The only solution in this situation is to stop smoking. Smoking not only fouls your breath, but it also causes discoloration, loss of taste, and gum irritation. People who smoke are more prone to acquire gum disease, as well as oral cancer, lung cancer, and heart disease. Ask your dentist, pharmacist, or healthcare professional for assistance in quitting smoking. If you quit smoking but still have poor breath, consult your dentist or doctor for guidance.
How can my dentist assist?
If you have terrible breath, you should establish a regular oral hygiene routine. Regular check-ups will allow your dentist to look for any areas where plaque has accumulated between your teeth. Your dental experts will be able to clean any areas that are tough to access. They will also demonstrate how to clean your teeth, gums, and potential missing tongue.
An important micronutrient that helps keep your body healthy is vitamin C, which is also known as ascorbic acid. We'll talk about some facts and myths about this important vitamin below.
What does vitamin C do in the body?
Vitamin C is a necessary vitamin that supports a variety of bodily activities. Vitamin C is important for the production of collagen, a protein required for the health of the skin, tendons, ligaments, and blood vessels, as well as the healing of wounds and the formation of scar tissue. The vitamin also contributes to strong bones, cartilage, and teeth. Additionally, it increases the body's ability to absorb iron from plant-based diets.
Vitamin C helps to boost the immune system. Vitamin C, a potent antioxidant, neutralizes free radicals, which are unstable chemicals that can damage cells and lead to aging, cancer, and heart disease. The vitamin also has a role in the production of neurotransmitters, which allow nerve cells to communicate.
How much of C do you really need?
Since our bodies can't make vitamin C, we need to get it from our food or pills.Getting them from organic food is always a healthier and better source.
How much vitamin C you need every day varies by age, gender, and stage of life.
It depends on your health or how you live your life if you need more or less vitamin C.
Recommended Daily Allowances (RDAs) for Vitamin C:
- Men (19+ years): 90 mg
- Women (19+ years): 75 mg
- Pregnant Women: 85 mg
- Breastfeeding Women: 120 mg
- Smokers: Require an additional 35 mg daily compared to non-smokers.
Source: National Institutes of Health Office of Dietary Supplements
Must read: 12 vegetables you must eat every day.Too much vitamin C can be bad for you.
Vitamin C is safe for most people. As a result, taking more than 2,000 milligrams (mg) per day can lead to unpleasant side effects because the body can't take that much. Problems that happen a lot include diarrhea, feeling sick, and stomach cramps.
High amounts of vitamin C may sometimes cause kidney stones, especially in people who already have problems with their kidneys. Too much vitamin C supplementation during pregnancy can change how much vitamin C a baby has after birth. People who already have certain health problems, like iron overload disorder or inherited hemochromatosis, should also be careful about getting too much vitamin C.
Can vitamin C keep you from getting colds or make them last less time?
In the 1970s, a lot of people believed that vitamin C could keep you from getting colds. However, most studies have since disproved this idea. Regularly taking vitamin C doesn't seem to lower the risk of getting a cold, but there is some evidence that it might shorten the length of the cold or make its symptoms less severe.
Most people don't need to take high-dose supplements to keep their immune systems healthy. They can just eat a balanced meal that includes enough vitamin C.
The holiday season has arrived, bringing with it a multitude of concerns for those balancing work and holiday preparations. Many are feeling the pressure of achieving their year-end goals, yet it is essential to prioritize health amidst these stresses.
We all face stress in our lives, including traffic, monthly bills, health worries, and relationship issues. Persistent worry, due to the inextricable link between the mind and body, can negatively affect health and contribute to a variety of illnesses.
While you cannot eliminate all kinds of stress, you can learn how to manage stress and develop resilience—the ability to recover from adversity.
Some people seem to enjoy better and healthier lives because they are inherently upbeat and cheerful. These people frequently transform obstacles and possible setbacks into chances and achievements. This way of thinking is consistent with the idea of "antifragility," which is the capacity to flourish and become more resilient in the face of adversity and stress. According to this perspective, stress is a necessary part of life, and developing antifragility enables people to leverage their strengths to overcome obstacles.
While you cannot eliminate all kinds of stress, you can learn how to manage stress and develop resilience—the ability to recover from adversity.
Some people seem to enjoy better and healthier lives because they are inherently upbeat and cheerful. These people frequently transform obstacles and possible setbacks into chances and achievements. This way of thinking is consistent with the idea of "antifragility," which is the capacity to flourish and become more resilient in the face of adversity and stress. According to this perspective, stress is a necessary part of life, and developing antifragility enables people to leverage their strengths to overcome obstacles.
A cup of cantaloupe contains about 400 mg of potassium.
Question. I have high blood pressure, and a friend suggested I take a potassium supplement. Is that a good idea? If so, how much should I take?
Answer. That’s an excellent question, and it’s one that many people ask for good reason—potassium can be a bit complicated. The short answer is no; you shouldn’t take potassium supplements unless your doctor specifically prescribes them. Here’s why:
First off, it’s better to get your potassium from food rather than supplements. Many fruits and vegetables are high in potassium, including spinach, sweet potatoes, cantaloupe, bananas, and avocados. Diets rich in potassium can help manage blood pressure and are linked to a reduced risk of stroke. These diets are also typically lower in sodium and packed with other beneficial nutrients, which may contribute to improved blood pressure.
Now, it can get a little confusing. Many blood pressure medications, especially a common class known as diuretics, can affect your potassium levels. Some diuretics lower potassium levels, while others can increase them. Additionally, certain ACE inhibitors, like lisinopril (Prinvil, Zestril) or ramipril (Altace), may also raise potassium levels. Common pain relievers such as ibuprofen (Advil, Motrin) and naproxen (Aleve) can have a similar effect.
Raisins, dates, figs, and other dried fruits might not be as appealing as fresh fruits, but these little sweet bites can help you meet your goal of eating at least two servings of fruit a day.
One major benefit is their long shelf life, which means you won’t have to worry about them going bad. They’re also lightweight and make for easy snacks, especially when paired with nuts. A classic duo is raisins and peanuts, while dried apricots with almonds make another delicious combination.
Keep in mind that dried fruits are energy-dense and higher in calories, so it’s important not to overindulge— a serving size is just a quarter-cup. However, they also pack in a lot of nutrients along with those calories. Most dried fruits are excellent sources of potassium and fiber, and they’re rich in antioxidants, vitamins, and minerals. Just be aware that some dried fruits may have added sugar, so always check the label to avoid unnecessary empty calories.
Dried fruits are also great mixed into oatmeal, baked into muffins, or added to salads and grain-based dishes.
In case of an emergency, you need to have medicines, tools, health paperwork, and plans on hand.
If you live near the coast, you need to start getting ready for storms early. Storms can come on quickly, giving you little time to plan where to stay safe or what to bring with you in case you need to leave. In the chaos, people often forget essential health care items like medicines or medical gear.
Dr. Scott Goldberg, the medical director of emergency preparedness at Brigham and Women's Hospital and a longtime member of a FEMA task force that aids areas damaged by hurricanes, notes that people may bring their diabetes medication but forget to bring their blood sugar monitor or their hearing aids.
This storm season, learn what to expect and how to ensure that your health care kit is the most important item in it.
What will the storm season be like in 2024?
The hurricane predictions for this year make it even more important to start getting ready right away.
For the 2024 hurricane season, which runs until November 30, forecasters with the National Weather Service of the National Oceanic and Atmospheric Administration expect more storms than usual.
There could be 17 to 25 storms with winds of 39 mph or higher, including 8 to 13 hurricanes. Four to seven of these could be major hurricanes with winds of 111 mph or higher.
What types of plans should you create?
Preparing for the possibility of major storms is a significant task. Before the storm's fierce winds and heavy rains even start, you need to get hurricane supplies, figure out how to keep your home safe, and plan your escape route (especially if you live in a flood zone). For information on where to stay, call the disaster management office in your city or county.
For medical reasons, you may need help getting out of the area or at a shelter. Check to see if your county or city has a special needs list like this one in Florida. If you sign up, first responders will be able to call you when there are storms and take you to a special shelter with medical staff, hospital cots, and maybe even oxygen tanks.
What should you bring?
A shelter provides a secure location to endure a storm, complete with food, water, and restrooms, but you must carry all necessary items. It is essential to bring enough medical supplies and medical tools.
"It's easy to just grab the prescription drugs from your cabinet, but what if you only have enough for two days?" You might have to wait a while to get another one. "For every prescription, we suggest at least 14 or 30 days' worth," says Dr. Goldberg. "Talk to your doctor about the possibility of getting an extra refill to keep on standby for your go bag."
For many people, adopting a healthy diet often feels like a series of sacrifices: skipping appetizers, cutting back on carbs and saturated fats, or giving up desserts altogether. But what if there was something you enjoy that’s actually good for you? And no, I’m not referring to chocolate (which, in moderation, can be quite beneficial!).
This time, it's nuts that are getting attention. Previous studies have shown that higher nut consumption is linked to improved heart health and lower rates of cardiovascular disease. For instance, several trials have associated eating nuts with lower blood pressure and cholesterol levels. Plus, nuts are a key component of the Mediterranean diet, known for its heart-healthy benefits.
Health Benefits of Walnuts
A 2018 study highlights walnuts as an especially beneficial option. This isn’t the first time researchers have arrived at this conclusion. A prior analysis involving 365 participants across 13 trials found that diets rich in walnuts resulted in lower total and LDL ("bad") cholesterol compared to other diets. Since then, further studies with larger participant groups and longer follow-ups have been published.
The latest analysis reviewed data from 26 studies, involving over 1,000 participants. Those who included walnuts in their diet showed:
- Lower total cholesterol (about 7 mg/dL, or a 3% reduction)
- Lower LDL cholesterol (about 5.5 mg/dL, a 4% reduction)
- Lower triglycerides (around 4.7 mg/dL, a 5.5% reduction)
- Lower apoprotein B (a protein linked to heart disease) by nearly 4 mg/dL
Although these reductions in blood lipids were modest, larger improvements (like a 12 mg/dL decrease in total cholesterol) were noted when compared to a typical U.S. or Western diet, which tends to be high in red meats, fatty dairy, and sugary foods.
Many people worry that a diet high in fats, such as those from nuts, might lead to weight gain, but fortunately, participants on the walnut-rich diet did not experience any weight gain.
Moreover, newer studies have also pointed to the health benefits of walnuts, including improved blood lipids and potential brain health protection.
What Makes Walnuts So Healthy?
While the findings are intriguing, they raise the question of whether walnuts are uniquely beneficial. It could be the type of oils in walnuts that contribute to their cardiovascular advantages. Walnuts are rich in polyunsaturated fatty acids, which are healthier than saturated fats. They also contain alpha-linolenic and linoleic acids, which may have anti-inflammatory properties that promote healthy blood vessels and positively impact blood lipids.
It's important to note that not all nuts are created equal. Many nuts, such as almonds and cashews, are high in monounsaturated fats, along with polyunsaturated fats. While these are healthier fat options compared to saturated and trans fats, walnuts' unique combination of fats and polyunsaturated fatty acids may offer specific benefits for heart health.
Smartwatches and rings can track various health metrics, like physical activity, sleep, heart rate, and even your heart's electrical activity. However, the FDA cautions against using these devices to monitor blood sugar levels if they claim to do so without any skin penetration. The FDA has not evaluated the safety or effectiveness of these devices, and relying on them could lead to inaccurate blood sugar readings. This poses a significant risk for those with diabetes, who need to regularly check their blood sugar levels — typically through a finger prick test or a continuous glucose monitor (CGM) that uses tiny sensors that penetrate the skin and send data to a smartphone app. It's important to note that the FDA's warning pertains specifically to smart rings and watches that promise needle-free monitoring, not to CGMs. If you're concerned about the accuracy of your blood sugar monitor, it’s best to consult your doctor or pharmacist about whether it’s an FDA-approved, reliable device.
Reclaiming a better nighttime sleep can significantly enhance your health, but it requires patience and effort to adjust your habits. If you often find yourself awake until the early hours and sleeping in, or if you feel more creative and productive in the afternoon or evening, you may be a night owl—quite different from a morning lark, who rises with the sun and sleeps early.
For a long time, experts believed there weren't significant health differences between night owls and morning larks as long as you get the recommended seven to nine hours of sleep. However, new insights suggest it might be beneficial to reconsider your sleep patterns.
Risks of Being a Night Owl
Recent studies indicate that being a night owl can increase the likelihood of developing various health issues. For instance, research found that individuals who identified as night owls had a significantly higher risk of developing diabetes compared to those who are morning larks. Night owls also tend to have a higher chance of being overweight and may engage in unhealthy behaviors, such as excessive drinking, smoking, poor eating habits, and insufficient sleep. Even when accounting for these lifestyle factors, the risk of diabetes remained elevated among night owls.
Moreover, another study indicated that going to bed later than 10 p.m. is linked to a higher risk of obesity, particularly among those who sleep fewer hours compared to morning larks.
Consequences of Inadequate Sleep
Night owls typically experience less sleep than morning larks, adding to their health risks. Sleep is crucial for the brain to eliminate toxins and consolidate memories. Insufficient, low-quality sleep can lead to poor focus, increased risk of accidents, weakened immunity, and various diseases, including diabetes, heart disease, and depression.
Embracing Nighttime Sleep
Humans are naturally wired to sleep best during the dark hours. Getting quality sleep in the dark maximizes the restorative benefits of sleep. If you're a night owl and stay up late, you're likely not taking full advantage of this natural sleep cycle.
Strategies for Success
To successfully shift your sleep schedule, adopt good sleep hygiene practices:
- Exercise regularly but avoid intense workouts close to bedtime.
- Steer clear of alcohol and spicy foods in the evening.
- Establish a relaxing bedtime routine: dim the lights, turn off screens, and engage in calming activities like reading.
- Create a comfortable sleep environment: sleep in a cool, dark room with cozy bedding.
Here’s what the latest research suggests. Intermittent fasting, which involves following a strict eating schedule to aid weight loss, is becoming increasingly popular. But does it really work?
Recent studies indicate that intermittent fasting might offer similar or even slightly better benefits for weight loss compared to traditional calorie-restriction diets. One of its key advantages is its simplicity, which can make it easier to stick to than other weight-loss plans.
Timing Your Eating
While other diets focus on what foods to eat and how much, intermittent fasting centers on when to eat. It involves not eating for specific periods throughout the day. There are several methods, but one of the most common is the 16/8 approach. In this method, you eat during an eight-hour window (like from 10 a.m. to 6 p.m.) and fast for the next 16 hours (from 6 p.m. until 10 a.m. the following day). During the fasting hours, you can drink plain water, tea, or coffee, and it’s important to maintain healthy eating habits during your eating window.
Short-term studies show that people often find it easier to stick with intermittent fasting compared to low-carb diets. The 16/8 schedule can be simpler to follow since you’ll be sleeping for about half of the fasting period. This means you just skip late-night snacks and either delay or skip breakfast.
The State of Ketosis
So, how does intermittent fasting aid weight loss? Going for long periods without eating can push your body into a temporary state of ketosis, where it burns fat for energy. Ketosis occurs when your body runs low on glucose (its main energy source) and starts using stored fat instead. For some people, fasting for sixteen hours is enough time to begin producing ketones and enter ketosis.
Intermittent fasting is associated with several health benefits, including a reduction in cardiovascular disease risk factors such as obesity, high blood sugar, high blood pressure, and high cholesterol levels. Some research even suggests it may promote a healthier gut microbiome, improving digestion and offering protection against infections. Many who practice intermittent fasting report increased energy levels. However, the current evidence supporting these benefits is still limited, and the long-term effects remain unknown. Most studies have focused on smaller populations and only observed the effects over a few weeks to a year.
While other diets focus on what foods to eat and how much, intermittent fasting centers on when to eat. It involves not eating for specific periods throughout the day. There are several methods, but one of the most common is the 16/8 approach. In this method, you eat during an eight-hour window (like from 10 a.m. to 6 p.m.) and fast for the next 16 hours (from 6 p.m. until 10 a.m. the following day). During the fasting hours, you can drink plain water, tea, or coffee, and it’s important to maintain healthy eating habits during your eating window.
Short-term studies show that people often find it easier to stick with intermittent fasting compared to low-carb diets. The 16/8 schedule can be simpler to follow since you’ll be sleeping for about half of the fasting period. This means you just skip late-night snacks and either delay or skip breakfast.
The State of Ketosis
So, how does intermittent fasting aid weight loss? Going for long periods without eating can push your body into a temporary state of ketosis, where it burns fat for energy. Ketosis occurs when your body runs low on glucose (its main energy source) and starts using stored fat instead. For some people, fasting for sixteen hours is enough time to begin producing ketones and enter ketosis.
Intermittent fasting is associated with several health benefits, including a reduction in cardiovascular disease risk factors such as obesity, high blood sugar, high blood pressure, and high cholesterol levels. Some research even suggests it may promote a healthier gut microbiome, improving digestion and offering protection against infections. Many who practice intermittent fasting report increased energy levels. However, the current evidence supporting these benefits is still limited, and the long-term effects remain unknown. Most studies have focused on smaller populations and only observed the effects over a few weeks to a year.
Mushrooms are valued for their ability to enhance savory dishes with a rich, brothy flavor known as umami, and they’re packed with vitamins, minerals, and antioxidants. Not only do they taste great, but they’re also healthy. Until recently, though, you might not have thought about adding them to your coffee.
Now, mushroom coffee is gaining popularity, with enthusiasts claiming it offers various health benefits, such as improved sleep, increased energy, better focus, enhanced immunity, and reduced inflammation.
Let’s explore whether the health claims surrounding mushroom coffee are valid.
Now, mushroom coffee is gaining popularity, with enthusiasts claiming it offers various health benefits, such as improved sleep, increased energy, better focus, enhanced immunity, and reduced inflammation.
Let’s explore whether the health claims surrounding mushroom coffee are valid.
What is mushroom coffee?
Mushroom coffee is typically made using medicinal mushrooms, not the typical ones you find at the grocery store. Common varieties in mushroom coffee blends include chaga, lion's mane, reishi, cordyceps, king trumpet, and turkey tail, all selected for their potential health benefits. By the time these mushrooms are harvested, dried, and processed, their presence is often subtle, especially when mixed with coffee beans, cacao, or tea blends like matcha or chai. Most people describe the taste as "nutty" or "earthy," or they might not notice any flavor at all.
What are the potential health benefits of mushroom coffee?
The concept behind mushroom coffee is straightforward: to tap into the health advantages of medicinal mushrooms in a convenient and (hopefully) tasty coffee drink.
Many mushroom coffee brands highlight the use of mushrooms in traditional medicine, tracing back thousands of years to Chinese and Ayurvedic practices. They claim benefits like improved mental and physical performance, enhanced immunity, and better sleep. Some even suggest that mushroom coffee could aid in weight loss by boosting metabolism and fat burning.
However, there’s a lack of research on medicinal mushrooms specifically involving humans. While studies on cells or animals do show promising health benefits from consuming medicinal mushrooms, it’s unclear if the same effects apply to humans.
So, is mushroom coffee worth trying?
Possibly. Mushrooms come with various health benefits. A recent review published in the journal Molecules suggests that the medicinal mushrooms commonly found in many coffee blends can boost immunity and may help regulate metabolism. Their high antioxidant content might also contribute to slowing down the aging process.
That said, there’s still a shortage of well-structured clinical trials on humans. Plus, none of the existing research directly involves mushroom coffee, so it’s uncertain whether any health benefits survive the processing and blending of mushrooms into coffee drinks.
In the end, swapping your regular cup of coffee for mushroom coffee might not be harmful, especially if you're okay with paying a little more. However, you might get more benefits by enjoying a side of shiitake mushrooms with your morning eggs and coffee. They’re low in calories and fat, high in fiber, and tasty to boot!
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